10.8.18 – 10.13.18

Monday, 10.8.18

Warm up

3 rounds

5 kip swings

10 pidgeon walks  https://www.youtube.com/watch?v=fQDzbfggEU8

10 plank shoulder taps

30 jump ropes

then

Snatch warm up

 

Snatch:

Take 15 minutes to build to 90% of your 1-RM Snatch

 

Every minute, on the minute, for 10 minutes:
Snatch x 1 rep @ 90-92% of 1-RM

 

Hold the receiving position of each repetition for 2 seconds before standing. Your goal is perfect balance and stability in this position. If you take a step forward or have to adjust your feet, count the repetition as a missed attempt. Please note number of successful repetitions out of the 10 – e.g., “9/10 (stepped forward on 7th attempt, otherwise made all perfectly).”

 

 

WOD:

AMRAP 7

7 TTB

7 Push Press 135/95

7 Back Squats 135/95

30 Dubs

 

 

Tuesday, 10.9.18

CF GROUP

Warm up:

3 rounds:

30 dubs

10 air squats

5 x 1 walk out to plank + 6 shoulder taps + 3 push ups

 

Jerk:

Every 2 minutes, for 8 minutes (4 sets) of:
Push Jerk + Split Jerk @ 75-85%

 

Immediately followed by…

 

Every 2 minutes, for 6 minutes (3 sets) of:
Split Jerk x 1 rep @ 90%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Split Jerk x 1 rep @ 95%

 

 

Wod:

For Time

15 hang cleans 135/95

20 BF Burpees

15 OHS 135/95

20 BF Burpees

800m Run

 

 

CF LIGHT

Warm up:

3 rounds:

30 singles

10 air squats

5 x 1 walk out to plank + 6 shoulder taps + 3 push ups

 

WOD

Death By: Burpee/Wall Ball 20/14

EMOM 20

Min 1-2 burpees 2 wall balls

Min 2-3 burpees 3 wall balls

Min 3- 4 burpees 4 wall balls

And so on, until you fail to complete # of reps for that minute.  When that happens, rest 1 min and start again at beginning.

 

Rest 5 min

 

3x500m row-max effort

Rest 1:1

 

 

 

Wednesday, 10.10.18

Warm up:

:60 for each leg:

Dragon

Lizard

Pigeon

Then,

:60 seated straddle

Then,

2 rounds:

10 air squats

10 jump squats

10 alternating lunges

 

Back Squat:

3 x 4 @ 80%

Rest 2 minutes

 

Wod:

AMRAP 20

3 rounds of:

5 pull ups

10 push ups

15 Air Squats

1 round of:

5 Power Snatches 135/95

10 Box Jumps 30/24

 

 

Thursday, 10.11.18

CF GROUP

Warm up:

3 rounds:

30dubs/singles

10 DB thrusters

3 x 1 plank walk out + 6 shoulder taps + 3 push ups

 

Wod

 

WOD 1 Skill WOD

EMOM 10

Alternating

6 HSPU

12 TTB

 

Rest 5 min

 

For Time

Row 500m

21-15-9

KBS 70/53

Ring Dips

800m Run

 

 

 

 

CF LITE

Warm up:

3 rounds:

30dubs/singles

10 sit ups

5 Push ups

3 burpees

3 x 1 plank walk out + 6 shoulder tap

 

Wod

 

WOD 1 Skill WOD

EMOM 10

Alternating

6 HRPU

12 DB Front Squats

 

Rest 5 min

 

For Time

Row 500m

21-15-9

KBS (challenge yourself and try a heavier #)

Ring Dips

800m Run

 

 

 

Friday, 10.12.18

Warm up:

3 rounds, with empty barbell

5 bent over row

5 hang muscle cleans

10 front squats

10 deadlfits

 

Clean:
Every minute, on the minute, for 10 minutes:
Power Clean x 2 reps @ 75%

 

 

Wod:

Death By: Burpee/Wall Ball 20/14

EMOM 20

Min 1-2 burpees 2 wall balls

Min 2-3 burpees 3 wall balls

Min 3- 4 burpees 4 wall balls

And so on, until you fail to complete # of reps for that minute.  When that happens, rest 1 min and start again at beginning.

 

 

 

 

 

Saturday, 10.13.18

CF GROUP

 

Partner Wod

6 Rounds

400m run

15 OHS 95/65

Partner A: Runs

Partner B: OHS

Then switch next round (cannot start next round until both partners finish round)

 

Rest 2 Min

 

75 Box Jump Overs

EMOM:  5 TTB each until you finish BJO

 

Rest 2 min

 

100 alt DB Snatches 50/35

EMOM: 3 burpees each (can be at same time) until you finish all DB snatches

 

 

 

 

 

CF LITE

 

Partner Wod

 

4 Rounds

400m run

15 DB Thrusters

Partner A: Runs

Partner B: Thrusters

Then switch next round (cannot start next round until both partners finish round)

 

Rest 2 Min

 

75 Box Jump Overs

EMOM:  5 v ups each until you finish BJO

 

Rest 2 min

 

100 alt DB Snatches

EMOM: 3 burpees each (can be at same time) until you finish all DB snatches

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